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Reducing the fat layer that is hiding the well-defined muscle. To combat stubborn areas like the hips and back, you need to condition the whole body. But you also need to maintain a healthy diet. That’s right. There’s two components that you need to consider when your goal is to tone and get into shape. Boxing training consists of full-body workouts powered by lean food for fuel, making it one of the best ways to achieve any fitness goal.","What Does “Toning” Mean?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e0d6794a-cc7f-42fd-8b1e-0b48f48fa11d","Though you can’t “spot reduce”, you can take a multi-faceted approach to target love handles. The fat-burning cardio combined with the muscle-building focus of a boxing workout are perfect for toning. If you’re looking to tone your love handles, scheduling in at least two or three boxing/kickboxing workouts a week is an excellent start. Stack those boxing workouts with some core work and you’re on your way!","How do I tighten my love handles?",{"_uid":676,"answer":677,"question":678,"component":670},"77349e0e-c158-46f8-950c-36f2e56522f9","This quick yet intense core workout requires no equipment, just a clear space on the floor. These exercises strengthen the abdominals, obliques, and lower back – all those key muscles throughout the torso that keep your back straight and body balanced. Do this workout at least three (3) times a week, before or after a few rounds on the heavy bag, or whenever you have an extra 10 minutes in your day! Be sure to warm-up before jumping in if you are doing this routine before your main workout.","10-Minute Workout For Love Handles",{"_uid":680,"answer":681,"question":682,"component":670},"0c26c915-d521-46b3-aef3-ce614c8a096c","Lay flat on your stomach with your palms on the floor next to your shoulders. Use your arms and feet to lift your torso off the ground into a high push-up position. Engage your abs to straighten and align your neck, back, hips, and legs. Adjust your hands to align directly below the shoulders and keep your arms straight. Hold for 30 seconds","High Plank (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"6d6f3064-ff6f-4a12-b93e-7eeb18cca683","Lay flat on your stomach with your forearms on the floor, palms down. Use your toes to prop up your legs and support your torso with your arms. Maintain a straight line from your head to your heels. Hold for 30 seconds","Low Plank (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"21693d84-4a17-4a46-a425-b82f522a1b44","Start in a high plank position. Use your abdominal muscles to pull your right knee up towards your left elbow. Keep your arms and back straight. Lower your right leg back into plank. Repeat with the left side. Keep alternating sides for 30 seconds","Mountain Climbers (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"1a3a21fc-3bb0-40db-b63f-3edd278152a8","Lay on your right side, supported by your forearm and elbow. Place your left leg on top of your right leg. Lift your hips off the ground to form a straight line from your toes to your nose. Engage your abs and glutes to maintain your balance. Hold for 30 seconds. Switch and repeat on the left side for 30 seconds. Optional challenges and modifications: Balance on your hand instead of your forearm. Stack your feet on top of each other for an added balance challenge; if this is too difficult, you can separate your feet and use both to balance. Raise your upper arm straight up to the sky","Side Plank (30 seconds each side)",{"_uid":696,"answer":697,"question":698,"component":670},"566e7427-c2c8-4dae-8444-77d73dede07b","From the side plank position balancing on your right forearm, slowly bring your left knee up towards your waist and hold for three seconds. Bring your left leg back to starting position. Repeat for 30 seconds. Switch and repeat on the left side for 30 seconds","Side Plank with Knee Raise (30 seconds each side)",{"_uid":700,"answer":701,"question":702,"component":670},"24f4be89-d512-45c6-87bd-874c7755f439","Lay on your left side with your left forearm on the floor in front of you, elbow beneath your shoulder, propping up your torso. Place your right hand palm down on the floor in front of your abdomen for stability. Keep both legs outstretched. Lift your right leg straight up as far as you can. Really engage your oblique muscles to maintain balance. Lower your right leg back down without touching your left leg and raise it again. Repeat this motion for 30 seconds. Switch and continue on your other side for another 30 seconds","Side Leg Raise (30 seconds each side)",{"_uid":704,"answer":705,"question":706,"component":670},"3e140728-2cf6-41fe-a500-90205751ebc4","Lay on your back with your hands under your glutes or lower back for support. Point your toes and extend your legs. Use your whole core to lift both legs up straight at a 45-degree angle. Lower your right leg back towards the floor without touching it. Raise your right leg as you lower your left leg in a ‘scissor’ motion and repeat. Keep your neck and shoulders relaxed and your core completely engaged. Continue for 30 seconds. Variation for an added challenge: Push yourself for one more minute with this variation! Instead of a vertical scissor kick motion, cross your right leg over your left then your left over your right and repeat in a crisscross motion. Continue criss-crossing your legs while using only your core muscles to hold and move both legs back and forth without touching the ground or allowing them to drop. Repeat for 30-60 seconds","Scissor Kicks (30 seconds)",{"_uid":708,"answer":709,"question":710,"component":670},"b7a07747-04e3-49a9-b828-15e96516ec16","Lay flat on your back with your legs bent at the hip and knees to form 90-degree angles. Place your hands behind your head. Focus on engaging your core as you bring your right knee towards your chest and your left elbow towards your knee. Elongate your left leg as you hold the crunch for a count of 3. Release and repeat with the other side. Continue alternating for 30 seconds","Bicycle Crunch (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"0f2dfb49-b62f-4e2d-8715-8033189b1b3c","Don’t forget to cool down after every workout. These three stretches are especially effective at relaxing the core and releasing any tension you may feel in the neck and shoulders. Tip: Adding a few yoga poses to your routine will define those target core muscles even more!","Cool Down & Stretching",{"_uid":716,"answer":717,"question":718,"component":670},"f798b792-7350-40e0-a3c8-cea77ecab584","Sit upright on the floor with your legs outstretched. Cross your right leg over the left, placing your right foot on the floor next to your left knee. Place your left arm on the outside of your right knee. Place your right arm on the floor behind you for balance. Use your left arm as leverage while you rotate your torso at the waist to the right. Feel the stretch throughout your right side and back. Hold for 15 seconds. Switch sides and hold for another 15 seconds","Oblique Stretch (15 seconds each side)",{"_uid":720,"answer":721,"question":722,"component":670},"4befa12f-23f6-4960-a2c6-195a7fd0740b","Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor. Engage your quadriceps and continue to press the tops of your feet into the floor. Place your hands by your lower ribs and align your wrists underneath your elbows. Hug your elbows into your sides, roll your shoulders down your back, and lift your chest. Spread through your collarbones. Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long. Hold for 30 seconds","Cobra Pose (30 seconds)",{"_uid":724,"answer":725,"question":726,"component":670},"83a75c28-94f4-456c-b9bc-04a0a9a04d6e","From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply. Breathe deeply and hold for 30 seconds","Child’s Pose (30 seconds)",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":728,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":740,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":729,"component":39,"meta_info":737,"block_image":738,"cover_image":739,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":731,"component":118,"meta_info":732,"meta_title":7,"block_image":733,"cover_image":734,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":743,"created_at":744,"published_at":745,"updated_at":746,"id":747,"uuid":748,"content":749,"slug":758,"full_slug":759,"sort_by_date":48,"position":281,"tag_list":760,"is_startpage":9,"parent_id":761,"meta_data":48,"group_id":762,"first_published_at":763,"release_id":48,"lang":60,"path":48,"alternates":764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":750,"_uid":751,"name":743,"photo":752,"component":755,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":756,"social_link_instagram":757,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":753,"alt":743,"name":743,"focus":48,"title":743,"filename":754,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":766,"content":767},"doc",[768,785,791,795,811,833,837,841,863,867,880,885,897,929,934,938,947,972,976,980,989,1027,1031,1035,1044,1081,1088,1097,1117,1121,1130,1155,1159,1163,1172,1222,1226,1230,1239,1283,1289,1298,1302,1322,1326,1330,1340,1378,1382,1395,1412,1416,1425,1475,1479,1488,1531,1535,1544,1582,1610,1640,1645],{"type":769,"content":770},"paragraph",[771,774,783],{"text":772,"type":773},"A ","text",{"text":775,"type":773,"marks":776},"strong core",[777],{"type":778,"attrs":779},"link",{"href":780,"uuid":48,"anchor":48,"custom":781,"target":782,"linktype":13},"https://www.youtube.com/watch?v=WO8VJ6yCDg4&t=3s",{},"_blank",{"text":784,"type":773}," is essential to boxing, so it’s no surprise you don’t see many pro boxers with love handles. Boxing is one of the most effective workouts to tone and sculpt the entire body, especially your waistline.",{"type":786,"attrs":787,"content":789},"heading",{"level":788},2,[790],{"text":669,"type":773},{"type":769,"content":792},[793],{"text":794,"type":773},"Our idea of ‘toning’ when referring to sculpting the body and getting into shape has two main meanings:",{"type":796,"content":797},"bullet_list",[798,805],{"type":799,"content":800},"list_item",[801],{"type":769,"content":802},[803],{"text":804,"type":773},"Increasing the size of the muscles to give them shape",{"type":799,"content":806},[807],{"type":769,"content":808},[809],{"text":810,"type":773},"Reducing the fat layer that is hiding the well-defined muscle",{"type":769,"content":812},[813,815,822,824,831],{"text":814,"type":773},"To combat stubborn areas like the hips and back, you need to condition the whole body. But you also need to maintain a ",{"text":816,"type":773,"marks":817},"healthy diet",[818],{"type":778,"attrs":819},{"href":820,"uuid":48,"anchor":48,"custom":821,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-nutrition-101-a-dietitian-s-guide-to-a-boxer-s-diet",{},{"text":823,"type":773},". That’s right. There’s two components that you need to consider when your goal is to tone and get into shape. Boxing training consists of full-body workouts powered by ",{"text":825,"type":773,"marks":826},"lean food",[827],{"type":778,"attrs":828},{"href":829,"uuid":48,"anchor":48,"custom":830,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-training/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{},{"text":832,"type":773}," for fuel, making it one of the best ways to achieve any fitness goal.",{"type":786,"attrs":834,"content":835},{"level":788},[836],{"text":674,"type":773},{"type":769,"content":838},[839],{"text":840,"type":773},"Though you can’t “spot reduce,” you can take a multi-faceted approach to target love handles. The fat-burning cardio combined with the muscle-building focus of a boxing workout are perfect for toning.",{"type":769,"content":842},[843,845,852,854,861],{"text":844,"type":773},"If you’re looking to tone your love handles, scheduling in at least two or three boxing/kickboxing workouts a week is an excellent start. ",{"text":846,"type":773,"marks":847},"Stack",[848],{"type":778,"attrs":849},{"href":850,"uuid":48,"anchor":48,"custom":851,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/fightcamp-releases-new-stacked-workouts-feature",{},{"text":853,"type":773}," those boxing workouts with some ",{"text":855,"type":773,"marks":856},"core work",[857],{"type":778,"attrs":858},{"href":859,"uuid":48,"anchor":48,"custom":860,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/shred-and-stabilize-your-core-with-all-new-core-workouts",{},{"text":862,"type":773}," and you’re on your way!",{"type":786,"attrs":864,"content":865},{"level":788},[866],{"text":678,"type":773},{"type":769,"content":868},[869,871,878],{"text":870,"type":773},"This quick yet intense core workout requires no equipment, just a clear space on the floor. These exercises strengthen the abdominals, obliques, and lower back – all those key muscles throughout the torso that keep your back straight and body balanced. Do this workout at least three (3) times a week, before or after a ",{"text":872,"type":773,"marks":873},"few rounds on the heavy bag",[874],{"type":778,"attrs":875},{"href":876,"uuid":48,"anchor":48,"custom":877,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-round-heavy-bag-boxing-workout-for-beginners",{},{"text":879,"type":773},", or whenever you have an extra 10 minutes in your day! Be sure to warm-up before jumping in if you are doing this routine before your main workout.",{"type":786,"attrs":881,"content":883},{"level":882},3,[884],{"text":682,"type":773},{"type":886,"attrs":887},"blok",{"id":888,"body":889},"63be0a0c-cdb5-4c24-bd35-1b37e73cd845",[890],{"_uid":891,"image":892,"component":896},"i-c98d5972-3eb0-4638-9a29-2f6645e1ff18",{"id":893,"alt":894,"name":7,"focus":48,"title":894,"filename":895,"copyright":7,"fieldtype":50},3414456,"Shanie Smash High Plank","https://a.storyblok.com/f/115220/1380x700/de129c1cc9/shanie-smash-high-plank.jpeg","content_image",{"type":796,"content":898},[899,905,911,917,923],{"type":799,"content":900},[901],{"type":769,"content":902},[903],{"text":904,"type":773},"Lay flat on your stomach with your palms on the floor next to your shoulders",{"type":799,"content":906},[907],{"type":769,"content":908},[909],{"text":910,"type":773},"Use your arms and feet to lift your torso off the ground into a high push-up position",{"type":799,"content":912},[913],{"type":769,"content":914},[915],{"text":916,"type":773},"Engage your abs to straighten and align your neck, back, hips, and legs",{"type":799,"content":918},[919],{"type":769,"content":920},[921],{"text":922,"type":773},"Adjust your hands to align directly below the shoulders and keep your arms straight",{"type":799,"content":924},[925],{"type":769,"content":926},[927],{"text":928,"type":773},"Hold for 30 seconds",{"type":786,"attrs":930,"content":931},{"level":882},[932],{"text":933,"type":773},"Rest (30 seconds)",{"type":786,"attrs":935,"content":936},{"level":882},[937],{"text":686,"type":773},{"type":886,"attrs":939},{"id":888,"body":940},[941],{"_uid":942,"image":943,"component":896},"i-37d77451-9d62-497d-b7ad-f7b9c68ac6c5",{"id":944,"alt":945,"name":7,"focus":48,"title":945,"filename":946,"copyright":7,"fieldtype":50},3414460,"Shanie Smash Low 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heels",{"type":799,"content":968},[969],{"type":769,"content":970},[971],{"text":928,"type":773},{"type":786,"attrs":973,"content":974},{"level":882},[975],{"text":933,"type":773},{"type":786,"attrs":977,"content":978},{"level":882},[979],{"text":690,"type":773},{"type":886,"attrs":981},{"id":888,"body":982},[983],{"_uid":984,"image":985,"component":896},"i-9ac7870e-830d-4feb-a5f7-f63af97737c6",{"id":986,"alt":987,"name":7,"focus":48,"title":987,"filename":988,"copyright":7,"fieldtype":50},3414465,"Shanie Smash Mountain Climbers","https://a.storyblok.com/f/115220/1380x700/f5ee901fa5/shanie-smash-mountain-climbers.jpeg",{"type":796,"content":990},[991,997,1003,1009,1015,1021],{"type":799,"content":992},[993],{"type":769,"content":994},[995],{"text":996,"type":773},"Start in a high plank position",{"type":799,"content":998},[999],{"type":769,"content":1000},[1001],{"text":1002,"type":773},"Use your abdominal muscles to pull your right knee up towards your left elbow",{"type":799,"content":1004},[1005],{"type":769,"content":1006},[1007],{"text":1008,"type":773},"Keep your arms and back straight",{"type":799,"content":1010},[1011],{"type":769,"content":1012},[1013],{"text":1014,"type":773},"Lower your right leg back into plank",{"type":799,"content":1016},[1017],{"type":769,"content":1018},[1019],{"text":1020,"type":773},"Repeat with the left side",{"type":799,"content":1022},[1023],{"type":769,"content":1024},[1025],{"text":1026,"type":773},"Keep alternating sides for 30 seconds",{"type":786,"attrs":1028,"content":1029},{"level":882},[1030],{"text":933,"type":773},{"type":786,"attrs":1032,"content":1033},{"level":882},[1034],{"text":694,"type":773},{"type":886,"attrs":1036},{"id":888,"body":1037},[1038],{"_uid":1039,"image":1040,"component":896},"i-fbc98b45-5af0-4264-b2fa-0802777f1570",{"id":1041,"alt":1042,"name":7,"focus":48,"title":1042,"filename":1043,"copyright":7,"fieldtype":50},3414470,"Shanie Smash Side 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side for 30 seconds",{"type":769,"content":1082},[1083],{"text":1084,"type":773,"marks":1085},"Optional challenges and modifications:",[1086],{"type":1087},"bold",{"type":886,"attrs":1089},{"id":888,"body":1090},[1091],{"_uid":1092,"image":1093,"component":896},"i-12b2d4c0-f548-4bdd-8cdc-be233fba9a94",{"id":1094,"alt":1095,"name":7,"focus":48,"title":1095,"filename":1096,"copyright":7,"fieldtype":50},3414475,"Shanie Smash Side Plank Variation","https://a.storyblok.com/f/115220/1380x700/5ba0a5ea55/shanie-smash-side-plank-variation.jpeg",{"type":796,"content":1098},[1099,1105,1111],{"type":799,"content":1100},[1101],{"type":769,"content":1102},[1103],{"text":1104,"type":773},"Balance on your hand instead of your forearm",{"type":799,"content":1106},[1107],{"type":769,"content":1108},[1109],{"text":1110,"type":773},"Stack your feet on top of each other for an added balance challenge; if this is too difficult, you can separate your feet and use both to balance",{"type":799,"content":1112},[1113],{"type":769,"content":1114},[1115],{"text":1116,"type":773},"Raise your upper arm straight up to the sky",{"type":786,"attrs":1118,"content":1119},{"level":882},[1120],{"text":698,"type":773},{"type":886,"attrs":1122},{"id":888,"body":1123},[1124],{"_uid":1125,"image":1126,"component":896},"i-565842e9-e284-47da-97c0-1edb567f1f39",{"id":1127,"alt":1128,"name":7,"focus":48,"title":1128,"filename":1129,"copyright":7,"fieldtype":50},3414481,"Shanie Smash Side Plank With Knee Raise","https://a.storyblok.com/f/115220/1380x700/513c008511/shanie-smash-side-plank-with-knee-raise.jpeg",{"type":796,"content":1131},[1132,1138,1144,1150],{"type":799,"content":1133},[1134],{"type":769,"content":1135},[1136],{"text":1137,"type":773},"From the side plank position balancing on your right forearm, slowly bring your left knee up towards your waist and hold for three seconds",{"type":799,"content":1139},[1140],{"type":769,"content":1141},[1142],{"text":1143,"type":773},"Bring your left leg back to starting position",{"type":799,"content":1145},[1146],{"type":769,"content":1147},[1148],{"text":1149,"type":773},"Repeat for 30 seconds",{"type":799,"content":1151},[1152],{"type":769,"content":1153},[1154],{"text":1080,"type":773},{"type":786,"attrs":1156,"content":1157},{"level":882},[1158],{"text":933,"type":773},{"type":786,"attrs":1160,"content":1161},{"level":882},[1162],{"text":702,"type":773},{"type":886,"attrs":1164},{"id":888,"body":1165},[1166],{"_uid":1167,"image":1168,"component":896},"i-0e14d8f8-d227-4038-b9bd-0c57a07f111a",{"id":1169,"alt":1170,"name":7,"focus":48,"title":1170,"filename":1171,"copyright":7,"fieldtype":50},3414490,"Shanie Smash Side Leg Raise","https://a.storyblok.com/f/115220/1380x700/85ccd63951/shanie-smash-side-leg-raise.jpeg",{"type":796,"content":1173},[1174,1180,1186,1192,1198,1204,1210,1216],{"type":799,"content":1175},[1176],{"type":769,"content":1177},[1178],{"text":1179,"type":773},"Lay on your left side with your left forearm on the floor in front of you, elbow beneath your shoulder, propping up your torso",{"type":799,"content":1181},[1182],{"type":769,"content":1183},[1184],{"text":1185,"type":773},"Place your right hand palm down on the floor in front of your abdomen for stability",{"type":799,"content":1187},[1188],{"type":769,"content":1189},[1190],{"text":1191,"type":773},"Keep both legs outstretched",{"type":799,"content":1193},[1194],{"type":769,"content":1195},[1196],{"text":1197,"type":773},"Lift your right leg straight up as far as you can",{"type":799,"content":1199},[1200],{"type":769,"content":1201},[1202],{"text":1203,"type":773},"Really engage your oblique muscles to maintain balance",{"type":799,"content":1205},[1206],{"type":769,"content":1207},[1208],{"text":1209,"type":773},"Lower your right leg back down without touching your left leg and raise it again",{"type":799,"content":1211},[1212],{"type":769,"content":1213},[1214],{"text":1215,"type":773},"Repeat this motion for 30 seconds",{"type":799,"content":1217},[1218],{"type":769,"content":1219},[1220],{"text":1221,"type":773},"Switch and continue on your other side for another 30 seconds",{"type":786,"attrs":1223,"content":1224},{"level":882},[1225],{"text":933,"type":773},{"type":786,"attrs":1227,"content":1228},{"level":882},[1229],{"text":706,"type":773},{"type":886,"attrs":1231},{"id":888,"body":1232},[1233],{"_uid":1234,"image":1235,"component":896},"i-bf6cfdb7-8472-46e8-8079-c1f7f839907b",{"id":1236,"alt":1237,"name":7,"focus":48,"title":1237,"filename":1238,"copyright":7,"fieldtype":50},3414496,"Shanie Smash Scissor Kicks","https://a.storyblok.com/f/115220/1380x700/d2d09f8efc/shanie-smash-scissor-kicks.jpeg",{"type":796,"content":1240},[1241,1247,1253,1259,1265,1271,1277],{"type":799,"content":1242},[1243],{"type":769,"content":1244},[1245],{"text":1246,"type":773},"Lay on your back with your hands under your glutes or lower back for support",{"type":799,"content":1248},[1249],{"type":769,"content":1250},[1251],{"text":1252,"type":773},"Point your toes and extend your legs",{"type":799,"content":1254},[1255],{"type":769,"content":1256},[1257],{"text":1258,"type":773},"Use your whole core to lift both legs up straight at a 45-degree angle",{"type":799,"content":1260},[1261],{"type":769,"content":1262},[1263],{"text":1264,"type":773},"Lower your right leg back towards the floor without touching it",{"type":799,"content":1266},[1267],{"type":769,"content":1268},[1269],{"text":1270,"type":773},"Raise your right leg as you lower your left leg in a ‘scissor’ motion and repeat",{"type":799,"content":1272},[1273],{"type":769,"content":1274},[1275],{"text":1276,"type":773},"Keep your neck and shoulders relaxed and your core completely engaged",{"type":799,"content":1278},[1279],{"type":769,"content":1280},[1281],{"text":1282,"type":773},"Continue for 30 seconds",{"type":769,"content":1284},[1285],{"text":1286,"type":773,"marks":1287},"Variation for an added challenge:",[1288],{"type":1087},{"type":886,"attrs":1290},{"id":888,"body":1291},[1292],{"_uid":1293,"image":1294,"component":896},"i-e90be4cd-d418-4a0b-a5cd-e2469a31338c",{"id":1295,"alt":1296,"name":7,"focus":48,"title":1296,"filename":1297,"copyright":7,"fieldtype":50},3414502,"Shanie Smash Criss Cross Scissor Kicks","https://a.storyblok.com/f/115220/1380x700/48549131b9/shanie-smash-criss-cross-scissor-kicks.jpeg",{"type":769,"content":1299},[1300],{"text":1301,"type":773},"Push yourself for one more minute with this variation!",{"type":796,"content":1303},[1304,1310,1316],{"type":799,"content":1305},[1306],{"type":769,"content":1307},[1308],{"text":1309,"type":773},"Instead of a vertical scissor kick motion, cross your right leg over your left then your left over your right and repeat in a crisscross motion",{"type":799,"content":1311},[1312],{"type":769,"content":1313},[1314],{"text":1315,"type":773},"Continue criss-crossing your legs while using only your core muscles to hold and move both legs back and forth without touching the ground or allowing them to drop",{"type":799,"content":1317},[1318],{"type":769,"content":1319},[1320],{"text":1321,"type":773},"Repeat for 30-60 seconds",{"type":786,"attrs":1323,"content":1324},{"level":882},[1325],{"text":933,"type":773},{"type":786,"attrs":1327,"content":1328},{"level":882},[1329],{"text":710,"type":773},{"type":886,"attrs":1331},{"id":1332,"body":1333},"97ca6b02-c26a-4033-af59-4653b9f03acb",[1334],{"_uid":1335,"image":1336,"component":896},"i-971addc5-1d5b-45d8-a679-bae00096d8cd",{"id":1337,"alt":1338,"name":7,"focus":48,"title":1338,"filename":1339,"copyright":7,"fieldtype":50},3414511,"Shanie Smash Bicycle Crunch","https://a.storyblok.com/f/115220/1380x700/841b58864b/shanie-smash-bicycle-crunch.jpeg",{"type":796,"content":1341},[1342,1348,1354,1360,1366,1372],{"type":799,"content":1343},[1344],{"type":769,"content":1345},[1346],{"text":1347,"type":773},"Lay flat on your back with your legs bent at the hip and knees to form 90-degree angles",{"type":799,"content":1349},[1350],{"type":769,"content":1351},[1352],{"text":1353,"type":773},"Place your hands behind your head",{"type":799,"content":1355},[1356],{"type":769,"content":1357},[1358],{"text":1359,"type":773},"Focus on engaging your core as you bring your right knee towards your chest and your left elbow towards your knee",{"type":799,"content":1361},[1362],{"type":769,"content":1363},[1364],{"text":1365,"type":773},"Elongate your left leg as you hold the crunch for a count of 3",{"type":799,"content":1367},[1368],{"type":769,"content":1369},[1370],{"text":1371,"type":773},"Release and repeat with the other side",{"type":799,"content":1373},[1374],{"type":769,"content":1375},[1376],{"text":1377,"type":773},"Continue alternating for 30 seconds",{"type":786,"attrs":1379,"content":1380},{"level":788},[1381],{"text":714,"type":773},{"type":769,"content":1383},[1384,1386,1393],{"text":1385,"type":773},"Don’t forget to ",{"text":1387,"type":773,"marks":1388},"cool down",[1389],{"type":778,"attrs":1390},{"href":1391,"uuid":48,"anchor":48,"custom":1392,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{},{"text":1394,"type":773}," after every workout. These three stretches are especially effective at relaxing the core and releasing any tension you may feel in the neck and shoulders.",{"type":769,"content":1396},[1397,1401,1403,1410],{"text":1398,"type":773,"marks":1399},"Tip:",[1400],{"type":1087},{"text":1402,"type":773}," Adding a few ",{"text":1404,"type":773,"marks":1405},"yoga poses",[1406],{"type":778,"attrs":1407},{"href":1408,"uuid":48,"anchor":48,"custom":1409,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/10-yoga-poses-for-boxers-and-kickboxers",{},{"text":1411,"type":773}," to your routine will define those target core muscles even more!",{"type":786,"attrs":1413,"content":1414},{"level":882},[1415],{"text":718,"type":773},{"type":886,"attrs":1417},{"id":1332,"body":1418},[1419],{"_uid":1420,"image":1421,"component":896},"i-4e473816-3763-4518-9785-2cc3c11fbdaa",{"id":1422,"alt":1423,"name":7,"focus":48,"title":1423,"filename":1424,"copyright":7,"fieldtype":50},3414518,"Shanie Smash Oblique Stretch","https://a.storyblok.com/f/115220/1380x700/eba09434c2/shanie-smash-oblique-stretch.jpeg",{"type":796,"content":1426},[1427,1433,1439,1445,1451,1457,1463,1469],{"type":799,"content":1428},[1429],{"type":769,"content":1430},[1431],{"text":1432,"type":773},"Sit upright on the floor with your legs outstretched",{"type":799,"content":1434},[1435],{"type":769,"content":1436},[1437],{"text":1438,"type":773},"Cross your right leg over the left, placing your right foot on the floor next to your left knee",{"type":799,"content":1440},[1441],{"type":769,"content":1442},[1443],{"text":1444,"type":773},"Place your left arm on the outside of your right knee",{"type":799,"content":1446},[1447],{"type":769,"content":1448},[1449],{"text":1450,"type":773},"Place your right arm on the floor behind you for balance",{"type":799,"content":1452},[1453],{"type":769,"content":1454},[1455],{"text":1456,"type":773},"Use your left arm as leverage while you rotate your torso at the waist to the right",{"type":799,"content":1458},[1459],{"type":769,"content":1460},[1461],{"text":1462,"type":773},"Feel the stretch throughout your right side and back",{"type":799,"content":1464},[1465],{"type":769,"content":1466},[1467],{"text":1468,"type":773},"Hold for 15 seconds",{"type":799,"content":1470},[1471],{"type":769,"content":1472},[1473],{"text":1474,"type":773},"Switch sides and hold for another 15 seconds",{"type":786,"attrs":1476,"content":1477},{"level":882},[1478],{"text":722,"type":773},{"type":886,"attrs":1480},{"id":1332,"body":1481},[1482],{"_uid":1483,"image":1484,"component":896},"i-1051554c-6a08-4dc4-96a8-5cec1bd7c488",{"id":1485,"alt":1486,"name":7,"focus":48,"title":1486,"filename":1487,"copyright":7,"fieldtype":50},3414525,"Shanie Smash Cobra Pose","https://a.storyblok.com/f/115220/1380x700/01715d1f42/shanie-smash-cobra-pose.jpeg",{"type":796,"content":1489},[1490,1496,1502,1508,1514,1520,1526],{"type":799,"content":1491},[1492],{"type":769,"content":1493},[1494],{"text":1495,"type":773},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":799,"content":1497},[1498],{"type":769,"content":1499},[1500],{"text":1501,"type":773},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":799,"content":1503},[1504],{"type":769,"content":1505},[1506],{"text":1507,"type":773},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":799,"content":1509},[1510],{"type":769,"content":1511},[1512],{"text":1513,"type":773},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":799,"content":1515},[1516],{"type":769,"content":1517},[1518],{"text":1519,"type":773},"Spread through your collarbones",{"type":799,"content":1521},[1522],{"type":769,"content":1523},[1524],{"text":1525,"type":773},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":799,"content":1527},[1528],{"type":769,"content":1529},[1530],{"text":928,"type":773},{"type":786,"attrs":1532,"content":1533},{"level":882},[1534],{"text":726,"type":773},{"type":886,"attrs":1536},{"id":1332,"body":1537},[1538],{"_uid":1539,"image":1540,"component":896},"i-42514bff-f102-4268-86c7-051e6daf7e1a",{"id":1541,"alt":1542,"name":7,"focus":48,"title":1542,"filename":1543,"copyright":7,"fieldtype":50},3414532,"Shanie Smash Child's Pose","https://a.storyblok.com/f/115220/1380x700/cbdd1cab15/shanie-smash-child-s-pose.jpeg",{"type":796,"content":1545},[1546,1552,1558,1564,1570,1576],{"type":799,"content":1547},[1548],{"type":769,"content":1549},[1550],{"text":1551,"type":773},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":799,"content":1553},[1554],{"type":769,"content":1555},[1556],{"text":1557,"type":773},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":799,"content":1559},[1560],{"type":769,"content":1561},[1562],{"text":1563,"type":773},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":799,"content":1565},[1566],{"type":769,"content":1567},[1568],{"text":1569,"type":773},"Drop your hips back toward your heels",{"type":799,"content":1571},[1572],{"type":769,"content":1573},[1574],{"text":1575,"type":773},"Close your eyes and continue to inhale and exhale deeply",{"type":799,"content":1577},[1578],{"type":769,"content":1579},[1580],{"text":1581,"type":773},"Breathe deeply and hold for 30 seconds",{"type":769,"content":1583},[1584,1591,1593,1599,1601,1608],{"text":1585,"type":773,"marks":1586},"Boxing and kickboxing training",[1587],{"type":778,"attrs":1588},{"href":1589,"uuid":48,"anchor":48,"custom":1590,"target":782,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"text":1592,"type":773},", in combination with a ",{"text":816,"type":773,"marks":1594},[1595],{"type":778,"attrs":1596},{"href":1597,"uuid":48,"anchor":48,"custom":1598,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{},{"text":1600,"type":773},", will tone and sculpt your whole body. Adding ",{"text":1602,"type":773,"marks":1603},"core workouts",[1604],{"type":778,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"custom":1607,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-pack-abs-in-10-minutes-core-workout",{},{"text":1609,"type":773}," will add even more definition to your abs and back and reduce the appearance of love handles.",{"type":769,"content":1611},[1612,1614,1620,1622,1629,1631,1638],{"text":1613,"type":773},"Remember that every body is different. Reaching your fitness goals is a very individual journey, but it gets easier with help from professionals like the trainers at ",{"text":1615,"type":773,"marks":1616},"FightCamp",[1617],{"type":778,"attrs":1618},{"href":1589,"uuid":48,"anchor":48,"custom":1619,"target":782,"linktype":13},{},{"text":1621,"type":773},". Check out even more workouts including tons of core work on our ",{"text":1623,"type":773,"marks":1624},"YouTube Channel",[1625],{"type":778,"attrs":1626},{"href":1627,"uuid":48,"anchor":48,"custom":1628,"target":782,"linktype":13},"https://bit.ly/3oYefXf",{},{"text":1630,"type":773}," or find more about boxing, kickboxing, and fitness on the ",{"text":1632,"type":773,"marks":1633},"Blog",[1634],{"type":778,"attrs":1635},{"href":1636,"uuid":48,"anchor":48,"custom":1637,"target":782,"linktype":13},"https://blog.joinfightcamp.com/",{},{"text":1639,"type":773},".",{"type":786,"attrs":1641,"content":1642},{"level":882},[1643],{"text":1644,"type":773},"Related Articles",{"type":769,"content":1646},[1647,1654,1656,1662,1663,1669,1670,1677,1678],{"text":1648,"type":773,"marks":1649},"Top 6 FAQs: How To Get Six Pack Abs",[1650],{"type":778,"attrs":1651},{"href":1652,"uuid":48,"anchor":48,"custom":1653,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/top-6-six-faqs-how-to-get-six-pack-abs",{},{"type":1655},"hard_break",{"text":1657,"type":773,"marks":1658},"6-Pack Abs In 10 Minutes: Core Workout",[1659],{"type":778,"attrs":1660},{"href":1606,"uuid":48,"anchor":48,"custom":1661,"target":48,"linktype":48},{},{"type":1655},{"text":1664,"type":773,"marks":1665},"Shred and Stabilize Your Core with All New Core Workouts",[1666],{"type":778,"attrs":1667},{"href":859,"uuid":48,"anchor":48,"custom":1668,"target":48,"linktype":48},{},{"type":1655},{"text":1671,"type":773,"marks":1672},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[1673],{"type":778,"attrs":1674},{"href":1675,"uuid":48,"anchor":48,"custom":1676,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips",{},{"type":1655},{"text":1679,"type":773,"marks":1680},"Why Training Like a Boxer Gets You in Amazing Shape",[1681],{"type":778,"attrs":1682},{"href":1683,"uuid":48,"anchor":48,"custom":1684,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1687,"component":118,"meta_info":1688,"meta_title":7,"block_image":1689,"cover_image":1690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-10-15 00:00","article",{"_uid":1696,"title":1697,"plugin":43,"description":1698},"5a3d4a18-18a2-4a39-ad58-7167b46b13a2","Lose Those Love Handles With This Boxing Workout | FightCamp","Target stubborn areas like love handles is with a full-body approach like boxing training. Do this FightCamp 10-minute core workout to tone your waist!",{"id":1700,"alt":657,"name":7,"focus":48,"title":657,"filename":1701,"copyright":7,"fieldtype":50},3414446,"https://a.storyblok.com/f/115220/2400x990/adf76e9871/lose-those-love-handles-with-this-boxing-workout.jpeg","The best way to target stubborn areas like love handles is with a full-body approach like boxing training. Do this 10-minute core workout to tone your waist!",[],[],"lose-those-love-handles-with-this-boxing-workout","blogs/lose-those-love-handles-with-this-boxing-workout",[],60887917,"8c4971dc-6198-4b31-abe2-e5e8ee158eb4","2021-10-15T11:38:00.000Z",[],["Reactive",1713],[1714,2143,2434,2711,3093,3268],{"name":1715,"created_at":1716,"published_at":1717,"updated_at":1718,"id":1719,"uuid":1720,"content":1721,"slug":2134,"full_slug":2135,"sort_by_date":48,"position":2136,"tag_list":2137,"is_startpage":9,"parent_id":1708,"meta_data":48,"group_id":2139,"first_published_at":2140,"release_id":48,"lang":60,"path":2141,"alternates":2142,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1722,"faqs":1723,"title":1715,"topic":1744,"author":1759,"content":1760,"category":2118,"schedule":2126,"component":1694,"meta_info":2127,"cover_image":2130,"description":2129,"contributors":2133},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1724,1728,1732,1736,1740],{"_uid":1725,"answer":1726,"question":1727,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1729,"answer":1730,"question":1731,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1733,"answer":1734,"question":1735,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1737,"answer":1738,"question":1739,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1741,"answer":1742,"question":1743,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1745,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1757,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1746,"component":39,"meta_info":1754,"block_image":1755,"cover_image":1756,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1747,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1752,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1748,"component":118,"meta_info":1749,"meta_title":7,"block_image":1750,"cover_image":1751,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":766,"content":1761},[1762,1766,1769,1782,1787,1792,1857,1862,1888,1893,1897,1902,1910,1923,1928,1939,1944,1955,1960,1971,1976,1988,1993,2004,2009,2029,2034,2039,2059,2064,2083,2088,2101,2106],{"type":769,"content":1763},[1764],{"text":1765,"type":773},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":769,"content":1767},[1768],{"text":1726,"type":773},{"type":886,"attrs":1770},{"id":1771,"body":1772},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1773],{"_uid":1774,"link":1775,"image":1777,"title":1779,"component":1781},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1776,"linktype":13,"fieldtype":14,"cached_url":1776},"https://pin.it/2zdpNMs",{"id":1778,"alt":1779,"name":7,"focus":48,"title":1779,"filename":1780,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":786,"attrs":1783,"content":1784},{"level":788},[1785],{"text":1786,"type":773},"Top Rock Step-By-Step",{"type":786,"attrs":1788,"content":1789},{"level":882},[1790],{"text":1791,"type":773},"The Feet",{"type":796,"content":1793},[1794,1800,1820,1826,1845,1851],{"type":799,"content":1795},[1796],{"type":769,"content":1797},[1798],{"text":1799,"type":773},"Begin by starting in an athletic stance on the balls of your feet",{"type":799,"content":1801},[1802,1806],{"type":769,"content":1803},[1804],{"text":1805,"type":773},"To start, being by doing a “step out”",{"type":796,"content":1807},[1808,1814],{"type":799,"content":1809},[1810],{"type":769,"content":1811},[1812],{"text":1813,"type":773},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":799,"content":1815},[1816],{"type":769,"content":1817},[1818],{"text":1819,"type":773},"Pause for a half-second",{"type":799,"content":1821},[1822],{"type":769,"content":1823},[1824],{"text":1825,"type":773},"Return to the starting stance by performing a slight hop backward",{"type":799,"content":1827},[1828,1832],{"type":769,"content":1829},[1830],{"text":1831,"type":773},"Once returned, perform the opposite foot “step out”",{"type":796,"content":1833},[1834,1840],{"type":799,"content":1835},[1836],{"type":769,"content":1837},[1838],{"text":1839,"type":773},"Make sure the step out is in front of the opposite foot and crosses over",{"type":799,"content":1841},[1842],{"type":769,"content":1843},[1844],{"text":1819,"type":773},{"type":799,"content":1846},[1847],{"type":769,"content":1848},[1849],{"text":1850,"type":773},"Hop back to the starting position",{"type":799,"content":1852},[1853],{"type":769,"content":1854},[1855],{"text":1856,"type":773},"Continue Top Rocking for the remainder of the set",{"type":786,"attrs":1858,"content":1859},{"level":882},[1860],{"text":1861,"type":773},"The Arms",{"type":796,"content":1863},[1864,1870,1876,1882],{"type":799,"content":1865},[1866],{"type":769,"content":1867},[1868],{"text":1869,"type":773},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":799,"content":1871},[1872],{"type":769,"content":1873},[1874],{"text":1875,"type":773},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":799,"content":1877},[1878],{"type":769,"content":1879},[1880],{"text":1881,"type":773},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":799,"content":1883},[1884],{"type":769,"content":1885},[1886],{"text":1887,"type":773},"Continue using this arm motion to help with rhythm and balance",{"type":786,"attrs":1889,"content":1890},{"level":788},[1891],{"text":1892,"type":773},"Movement Key Points",{"type":769,"content":1894},[1895],{"text":1896,"type":773},"Here are some key things to focus on while performing the Top Rock:",{"type":786,"attrs":1898,"content":1899},{"level":882},[1900],{"text":1901,"type":773},"Start by swinging your arms",{"type":796,"content":1903},[1904],{"type":799,"content":1905},[1906],{"type":769,"content":1907},[1908],{"text":1909,"type":773},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":886,"attrs":1911},{"id":1912,"body":1913},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1914],{"url":1915,"_uid":1917,"image":1918,"component":896,"copyright_details":1922},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1919,"alt":1920,"name":7,"focus":48,"title":1920,"filename":1921,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":786,"attrs":1924,"content":1925},{"level":882},[1926],{"text":1927,"type":773},"On each hop back, your arms should cross in front of your chest",{"type":886,"attrs":1929},{"id":1912,"body":1930},[1931],{"url":1932,"_uid":1933,"image":1934,"component":896,"copyright_details":1938},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1935,"alt":1936,"name":7,"focus":48,"title":1936,"filename":1937,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":786,"attrs":1940,"content":1941},{"level":882},[1942],{"text":1943,"type":773},"One foot should cross at a time",{"type":886,"attrs":1945},{"id":1912,"body":1946},[1947],{"url":1948,"_uid":1949,"image":1950,"component":896,"copyright_details":1954},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1951,"alt":1952,"name":7,"focus":48,"title":1952,"filename":1953,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":786,"attrs":1956,"content":1957},{"level":882},[1958],{"text":1959,"type":773},"Perform the movement by staying on the balls of your feet",{"type":886,"attrs":1961},{"id":1912,"body":1962},[1963],{"url":1964,"_uid":1965,"image":1966,"component":896,"copyright_details":1970},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1967,"alt":1968,"name":7,"focus":48,"title":1968,"filename":1969,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":786,"attrs":1972,"content":1973},{"level":882},[1974],{"text":1975,"type":773},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":886,"attrs":1977},{"id":1978,"body":1979},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1980],{"url":1981,"_uid":1982,"image":1983,"component":896,"copyright_details":1987},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1984,"alt":1985,"name":7,"focus":48,"title":1985,"filename":1986,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":786,"attrs":1989,"content":1990},{"level":882},[1991],{"text":1992,"type":773},"Stay loose and have fun!",{"type":886,"attrs":1994},{"id":1912,"body":1995},[1996],{"url":1997,"_uid":1998,"image":1999,"component":896,"copyright_details":2003},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2000,"alt":2001,"name":7,"focus":48,"title":2001,"filename":2002,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":786,"attrs":2005,"content":2006},{"level":788},[2007],{"text":2008,"type":773},"Muscles Used",{"type":796,"content":2010},[2011,2017,2023],{"type":799,"content":2012},[2013],{"type":769,"content":2014},[2015],{"text":2016,"type":773},"Deltoids",{"type":799,"content":2018},[2019],{"type":769,"content":2020},[2021],{"text":2022,"type":773},"Core",{"type":799,"content":2024},[2025],{"type":769,"content":2026},[2027],{"text":2028,"type":773},"Calves",{"type":786,"attrs":2030,"content":2031},{"level":788},[2032],{"text":2033,"type":773},"Application",{"type":786,"attrs":2035,"content":2036},{"level":882},[2037],{"text":2038,"type":773},"For Sets",{"type":796,"content":2040},[2041,2047,2053],{"type":799,"content":2042},[2043],{"type":769,"content":2044},[2045],{"text":2046,"type":773},"Perform 3-6 sets",{"type":799,"content":2048},[2049],{"type":769,"content":2050},[2051],{"text":2052,"type":773},"12-20 repetitions each way",{"type":799,"content":2054},[2055],{"type":769,"content":2056},[2057],{"text":2058,"type":773},"Rest 30-45 seconds between sets",{"type":786,"attrs":2060,"content":2061},{"level":882},[2062],{"text":2063,"type":773},"For Time",{"type":796,"content":2065},[2066,2071,2077],{"type":799,"content":2067},[2068],{"type":769,"content":2069},[2070],{"text":2046,"type":773},{"type":799,"content":2072},[2073],{"type":769,"content":2074},[2075],{"text":2076,"type":773},"Perform for 30-90 seconds",{"type":799,"content":2078},[2079],{"type":769,"content":2080},[2081],{"text":2082,"type":773},"Rest 45-60 seconds between sets",{"type":786,"attrs":2084,"content":2085},{"level":788},[2086],{"text":2087,"type":773},"Dance Moves For Boxers",{"type":769,"content":2089},[2090,2092,2099],{"text":2091,"type":773},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2093,"type":773,"marks":2094},"Flo Master",[2095],{"type":778,"attrs":2096},{"href":2097,"uuid":48,"anchor":48,"custom":2098,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2100,"type":773},". ",{"type":786,"attrs":2102,"content":2103},{"level":788},[2104],{"text":2105,"type":773},"Train Like a Fighter",{"type":769,"content":2107},[2108,2110,2116],{"text":2109,"type":773},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1615,"type":773,"marks":2111},[2112],{"type":778,"attrs":2113},{"href":2114,"uuid":48,"anchor":48,"custom":2115,"target":782,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":2117,"type":773}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2119,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2124,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2125,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2120,"component":118,"meta_info":2121,"meta_title":7,"block_image":2122,"cover_image":2123,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2128,"title":1715,"plugin":43,"description":2129},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2131,"alt":1715,"name":7,"focus":48,"title":1715,"filename":2132,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[2138],"featured","894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z","training/{{story.slug}}",[],{"name":2144,"created_at":2145,"published_at":2146,"updated_at":2147,"id":2148,"uuid":2149,"content":2150,"slug":2427,"full_slug":2428,"sort_by_date":48,"position":2429,"tag_list":2430,"is_startpage":9,"parent_id":1708,"meta_data":48,"group_id":2431,"first_published_at":2432,"release_id":48,"lang":60,"path":2141,"alternates":2433,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2151,"faqs":2152,"title":2165,"topic":2166,"author":2181,"content":2182,"category":2408,"schedule":2416,"component":1694,"meta_info":2417,"cover_image":2421,"description":2425,"contributors":2426},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2153,2157,2161],{"_uid":2154,"answer":2155,"question":2156,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2158,"answer":2159,"question":2160,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2162,"answer":2163,"question":2164,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2167,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2179,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2180,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2168,"component":39,"meta_info":2176,"block_image":2177,"cover_image":2178,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2169,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2174,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2175,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2170,"component":118,"meta_info":2171,"meta_title":7,"block_image":2172,"cover_image":2173,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":766,"content":2183},[2184,2188,2193,2205,2220,2225,2245,2249,2254,2271,2275,2295,2299,2304,2319,2323,2328,2352,2357,2371,2375,2389,2393,2404],{"type":769,"content":2185},[2186],{"text":2187,"type":773},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":786,"attrs":2189,"content":2190},{"level":788},[2191],{"text":2192,"type":773},"Floyd “Money” Mayweather Jr.",{"type":886,"attrs":2194},{"id":2195,"body":2196},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2197],{"url":2198,"_uid":2199,"image":2200,"component":896,"copyright_details":2204},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2201,"alt":2202,"name":7,"focus":7,"title":2202,"filename":2203,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":769,"content":2206},[2207,2209,2218],{"text":2208,"type":773},"Regarded as the best technical boxer of this age, ",{"text":2210,"type":773,"marks":2211},"Floyd Mayweather Jr.",[2212,2216],{"type":778,"attrs":2213},{"href":2214,"uuid":48,"anchor":48,"custom":2215,"target":782,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2217},"underline",{"text":2219,"type":773}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":786,"attrs":2221,"content":2222},{"level":882},[2223],{"text":2224,"type":773},"The Philly Shell",{"type":796,"content":2226},[2227,2233,2239],{"type":799,"content":2228},[2229],{"type":769,"content":2230},[2231],{"text":2232,"type":773},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":799,"content":2234},[2235],{"type":769,"content":2236},[2237],{"text":2238,"type":773},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":799,"content":2240},[2241],{"type":769,"content":2242},[2243],{"text":2244,"type":773},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":769,"content":2246},[2247],{"text":2248,"type":773},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":786,"attrs":2250,"content":2251},{"level":788},[2252],{"text":2253,"type":773},"Pernell “Sweet Pea” Whitaker",{"type":886,"attrs":2255},{"id":2195,"body":2256},[2257],{"url":2258,"_uid":2259,"image":2260,"component":896,"copyright_details":2264},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2261,"alt":2262,"name":7,"focus":7,"title":2262,"filename":2263,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2265],{"_uid":2266,"link":2267,"title":2269,"component":2270},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2268,"target":782,"linktype":13,"fieldtype":14,"cached_url":2268},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":769,"content":2272},[2273],{"text":2274,"type":773},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":796,"content":2276},[2277,2283,2289],{"type":799,"content":2278},[2279],{"type":769,"content":2280},[2281],{"text":2282,"type":773},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":799,"content":2284},[2285],{"type":769,"content":2286},[2287],{"text":2288,"type":773},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":799,"content":2290},[2291],{"type":769,"content":2292},[2293],{"text":2294,"type":773},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":769,"content":2296},[2297],{"text":2298,"type":773},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":786,"attrs":2300,"content":2301},{"level":788},[2302],{"text":2303,"type":773},"Muhammad Ali",{"type":886,"attrs":2305},{"id":2195,"body":2306},[2307],{"url":2308,"_uid":2309,"image":2310,"component":896,"copyright_details":2313},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2311,"alt":2202,"name":7,"focus":7,"title":2202,"filename":2312,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2314],{"_uid":2315,"link":2316,"title":2318,"component":2270},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2317,"target":782,"linktype":13,"fieldtype":14,"cached_url":2317},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":769,"content":2320},[2321],{"text":2322,"type":773},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":786,"attrs":2324,"content":2325},{"level":882},[2326],{"text":2327,"type":773},"The Ali Shuffle",{"type":796,"content":2329},[2330,2346],{"type":799,"content":2331},[2332],{"type":769,"content":2333},[2334,2336,2344],{"text":2335,"type":773},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2337,"type":773,"marks":2338},"To do the Ali Shuffle",[2339,2343],{"type":778,"attrs":2340},{"href":2341,"uuid":48,"anchor":48,"custom":2342,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2217},{"text":2345,"type":773},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":799,"content":2347},[2348],{"type":769,"content":2349},[2350],{"text":2351,"type":773},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":786,"attrs":2353,"content":2354},{"level":882},[2355],{"text":2356,"type":773},"The Rope a Dope",{"type":796,"content":2358},[2359,2365],{"type":799,"content":2360},[2361],{"type":769,"content":2362},[2363],{"text":2364,"type":773},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":799,"content":2366},[2367],{"type":769,"content":2368},[2369],{"text":2370,"type":773},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":769,"content":2372},[2373],{"text":2374,"type":773},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":769,"content":2376},[2377,2379,2387],{"text":2378,"type":773},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2380,"type":773,"marks":2381},"FightCamp Community",[2382,2386],{"type":778,"attrs":2383},{"href":2384,"uuid":48,"anchor":48,"custom":2385,"target":782,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":2217},{"text":2388,"type":773},"!",{"type":786,"attrs":2390,"content":2391},{"level":788},[2392],{"text":2105,"type":773},{"type":769,"content":2394},[2395,2396,2402],{"text":2109,"type":773},{"text":1615,"type":773,"marks":2397},[2398,2401],{"type":778,"attrs":2399},{"href":2114,"uuid":48,"anchor":48,"custom":2400,"target":782,"linktype":13},{},{"type":2217},{"text":2403,"type":773}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":769,"content":2405},[2406],{"text":2407,"type":773},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2409,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2414,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2415,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2410,"component":118,"meta_info":2411,"meta_title":7,"block_image":2412,"cover_image":2413,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2418,"title":2419,"plugin":43,"description":2420},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2422,"alt":2423,"name":7,"focus":7,"title":2423,"filename":2424,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[2138],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2435,"created_at":2436,"published_at":2437,"updated_at":2438,"id":2439,"uuid":2440,"content":2441,"slug":2705,"full_slug":2706,"sort_by_date":48,"position":2707,"tag_list":2708,"is_startpage":9,"parent_id":1708,"meta_data":48,"group_id":2709,"first_published_at":2437,"release_id":48,"lang":60,"path":2141,"alternates":2710,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2442,"faqs":2443,"title":2435,"topic":2464,"author":2181,"content":2479,"category":2686,"schedule":2694,"component":1694,"meta_info":2695,"cover_image":2699,"description":2703,"contributors":2704},"21563324-6383-4226-86da-b9779cd26bde",[2444,2448,2452,2456,2460],{"_uid":2445,"answer":2446,"question":2447,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2449,"answer":2450,"question":2451,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2453,"answer":2454,"question":2455,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2457,"answer":2458,"question":2459,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2461,"answer":2462,"question":2463,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2465,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2477,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2466,"component":39,"meta_info":2474,"block_image":2475,"cover_image":2476,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2467,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2472,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2473,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2468,"component":118,"meta_info":2469,"meta_title":7,"block_image":2470,"cover_image":2471,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":766,"content":2480},[2481,2494,2506,2511,2515,2549,2554,2558,2572,2598,2603,2607,2643,2660,2665,2669,2673,2683],{"type":769,"content":2482},[2483,2485,2492],{"text":2484,"type":773},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2486,"type":773,"marks":2487},"close-range",[2488],{"type":778,"attrs":2489},{"href":2490,"uuid":48,"anchor":48,"custom":2491,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2493,"type":773}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":886,"attrs":2495},{"id":2496,"body":2497},"52fa91c7-90bf-43d9-8857-79752817914b",[2498],{"url":2499,"_uid":2500,"image":2501,"component":896,"copyright_details":2505},{"id":7,"url":7,"linktype":1916,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2502,"alt":2503,"name":7,"focus":48,"title":2503,"filename":2504,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":786,"attrs":2507,"content":2508},{"level":788},[2509],{"text":2510,"type":773},"Rolling Punch Drill",{"type":769,"content":2512},[2513],{"text":2514,"type":773},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":796,"content":2516},[2517,2523,2529,2535],{"type":799,"content":2518},[2519],{"type":769,"content":2520},[2521],{"text":2522,"type":773},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":799,"content":2524},[2525],{"type":769,"content":2526},[2527],{"text":2528,"type":773},"Bend your knees until your thigh muscles are supporting your weight",{"type":799,"content":2530},[2531],{"type":769,"content":2532},[2533],{"text":2534,"type":773},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":799,"content":2536},[2537,2541],{"type":769,"content":2538},[2539],{"text":2540,"type":773},"Develop a steady rhythm, and then start mixing punches in",{"type":796,"content":2542},[2543],{"type":799,"content":2544},[2545],{"type":769,"content":2546},[2547],{"text":2548,"type":773},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":786,"attrs":2550,"content":2551},{"level":788},[2552],{"text":2553,"type":773},"Danger Close Drill",{"type":769,"content":2555},[2556],{"text":2557,"type":773},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":796,"content":2559},[2560,2566],{"type":799,"content":2561},[2562],{"type":769,"content":2563},[2564],{"text":2565,"type":773},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":799,"content":2567},[2568],{"type":769,"content":2569},[2570],{"text":2571,"type":773},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":769,"content":2573},[2574,2578,2580,2587,2589,2596],{"text":2575,"type":773,"marks":2576},"Key focus:",[2577],{"type":1087},{"text":2579,"type":773}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2581,"type":773,"marks":2582},"hooks",[2583],{"type":778,"attrs":2584},{"href":2585,"uuid":48,"anchor":48,"custom":2586,"target":782,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2588,"type":773}," and ",{"text":2590,"type":773,"marks":2591},"uppercuts",[2592],{"type":778,"attrs":2593},{"href":2594,"uuid":48,"anchor":48,"custom":2595,"target":782,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2597,"type":773},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":786,"attrs":2599,"content":2600},{"level":788},[2601],{"text":2602,"type":773},"Rolling Thunder Drill",{"type":769,"content":2604},[2605],{"text":2606,"type":773},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":796,"content":2608},[2609,2623,2637],{"type":799,"content":2610},[2611,2615],{"type":769,"content":2612},[2613],{"text":2614,"type":773},"On a heavy bag, set an interval of your choosing",{"type":796,"content":2616},[2617],{"type":799,"content":2618},[2619],{"type":769,"content":2620},[2621],{"text":2622,"type":773},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":799,"content":2624},[2625,2629],{"type":769,"content":2626},[2627],{"text":2628,"type":773},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":796,"content":2630},[2631],{"type":799,"content":2632},[2633],{"type":769,"content":2634},[2635],{"text":2636,"type":773},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":799,"content":2638},[2639],{"type":769,"content":2640},[2641],{"text":2642,"type":773},"Rest for 1 minute in between each round to recover",{"type":769,"content":2644},[2645,2649,2651,2658],{"text":2646,"type":773,"marks":2647},"Tip",[2648],{"type":1087},{"text":2650,"type":773},": Maintaining a calm and ",{"text":2652,"type":773,"marks":2653},"steady breath",[2654],{"type":778,"attrs":2655},{"href":2656,"uuid":48,"anchor":48,"custom":2657,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2659,"type":773}," will help you establish your rhythm.",{"type":786,"attrs":2661,"content":2662},{"level":788},[2663],{"text":2664,"type":773},"Better, Faster, Stronger",{"type":769,"content":2666},[2667],{"text":2668,"type":773},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":786,"attrs":2670,"content":2671},{"level":788},[2672],{"text":2105,"type":773},{"type":769,"content":2674},[2675,2676,2682],{"text":2109,"type":773},{"text":1615,"type":773,"marks":2677},[2678],{"type":778,"attrs":2679},{"href":2680,"uuid":48,"anchor":48,"custom":2681,"target":782,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2403,"type":773},{"type":769,"content":2684},[2685],{"text":2407,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2688,"component":118,"meta_info":2689,"meta_title":7,"block_image":2690,"cover_image":2691,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2696,"title":2697,"plugin":43,"description":2698},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2700,"alt":2701,"name":7,"focus":48,"title":2701,"filename":2702,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[2138],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2712,"created_at":2713,"published_at":2714,"updated_at":2715,"id":2716,"uuid":2717,"content":2718,"slug":3086,"full_slug":3087,"sort_by_date":48,"position":3088,"tag_list":3089,"is_startpage":9,"parent_id":1708,"meta_data":48,"group_id":3090,"first_published_at":3091,"release_id":48,"lang":60,"path":2141,"alternates":3092,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2719,"faqs":2720,"title":2712,"topic":2749,"author":2764,"content":2765,"category":3067,"schedule":3075,"component":1694,"meta_info":3076,"cover_image":3080,"description":3084,"contributors":3085},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2721,2725,2729,2733,2737,2741,2745],{"_uid":2722,"answer":2723,"question":2724,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2726,"answer":2727,"question":2728,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2730,"answer":2731,"question":2732,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2734,"answer":2735,"question":2736,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2738,"answer":2739,"question":2740,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2742,"answer":2743,"question":2744,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2746,"answer":2747,"question":2748,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2750,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2762,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2763,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2751,"component":39,"meta_info":2759,"block_image":2760,"cover_image":2761,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2752,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2757,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2753,"component":118,"meta_info":2754,"meta_title":7,"block_image":2755,"cover_image":2756,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":766,"content":2766},[2767,2772,2776,2780,2784,2804,2808,2812,2816,2821,2825,2869,2874,2878,2892,2896,2918,2923,2927,2996,3001,3005,3025,3030,3044,3048,3053,3064],{"type":786,"attrs":2768,"content":2769},{"level":788},[2770],{"text":2771,"type":773},"Boxing Terminology",{"type":769,"content":2773},[2774],{"text":2775,"type":773},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":786,"attrs":2777,"content":2778},{"level":788},[2779],{"text":2724,"type":773},{"type":769,"content":2781},[2782],{"text":2783,"type":773},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":796,"content":2785},[2786,2792],{"type":799,"content":2787},[2788],{"type":769,"content":2789},[2790],{"text":2791,"type":773},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":799,"content":2793},[2794],{"type":769,"content":2795},[2796,2798,2802],{"text":2797,"type":773},"Southpaw Stance",{"text":2799,"type":773,"marks":2800}," ",[2801],{"type":1087},{"text":2803,"type":773},"– Standing with your right foot farther out in front than your left foot",{"type":786,"attrs":2805,"content":2806},{"level":788},[2807],{"text":2728,"type":773},{"type":769,"content":2809},[2810],{"text":2811,"type":773},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":769,"content":2813},[2814],{"text":2815,"type":773},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":786,"attrs":2817,"content":2818},{"level":882},[2819],{"text":2820,"type":773},"Boxing Punches",{"type":769,"content":2822},[2823],{"text":2824,"type":773},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":796,"content":2826},[2827,2833,2839,2845,2851,2857,2863],{"type":799,"content":2828},[2829],{"type":769,"content":2830},[2831],{"text":2832,"type":773},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":799,"content":2834},[2835],{"type":769,"content":2836},[2837],{"text":2838,"type":773},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":799,"content":2840},[2841],{"type":769,"content":2842},[2843],{"text":2844,"type":773},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":799,"content":2846},[2847],{"type":769,"content":2848},[2849],{"text":2850,"type":773},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":799,"content":2852},[2853],{"type":769,"content":2854},[2855],{"text":2856,"type":773},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":799,"content":2858},[2859],{"type":769,"content":2860},[2861],{"text":2862,"type":773},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":799,"content":2864},[2865],{"type":769,"content":2866},[2867],{"text":2868,"type":773},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":786,"attrs":2870,"content":2871},{"level":882},[2872],{"text":2873,"type":773},"Boxing Movements",{"type":769,"content":2875},[2876],{"text":2877,"type":773},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":796,"content":2879},[2880,2886],{"type":799,"content":2881},[2882],{"type":769,"content":2883},[2884],{"text":2885,"type":773},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":799,"content":2887},[2888],{"type":769,"content":2889},[2890],{"text":2891,"type":773},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":769,"content":2893},[2894],{"text":2895,"type":773},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":796,"content":2897},[2898,2912],{"type":799,"content":2899},[2900],{"type":769,"content":2901},[2902,2910],{"text":2903,"type":773,"marks":2904},"Shoulder Roll",[2905,2909],{"type":778,"attrs":2906},{"href":2907,"uuid":48,"anchor":48,"custom":2908,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":2217},{"text":2911,"type":773}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":799,"content":2913},[2914],{"type":769,"content":2915},[2916],{"text":2917,"type":773},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":786,"attrs":2919,"content":2920},{"level":882},[2921],{"text":2922,"type":773},"Boxing Training",{"type":769,"content":2924},[2925],{"text":2926,"type":773},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2928,"attrs":2929,"content":2932},"ordered_list",{"order":2930},{"order":2931},1,[2933,2939,2945,2959,2973],{"type":799,"content":2934},[2935],{"type":769,"content":2936},[2937],{"text":2938,"type":773},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":799,"content":2940},[2941],{"type":769,"content":2942},[2943],{"text":2944,"type":773},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":799,"content":2946},[2947],{"type":769,"content":2948},[2949,2957],{"text":2950,"type":773,"marks":2951},"Mittwork",[2952,2956],{"type":778,"attrs":2953},{"href":2954,"uuid":48,"anchor":48,"custom":2955,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":2217},{"text":2958,"type":773}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":799,"content":2960},[2961],{"type":769,"content":2962},[2963,2971],{"text":2964,"type":773,"marks":2965},"Sparring",[2966,2970],{"type":778,"attrs":2967},{"href":2968,"uuid":48,"anchor":48,"custom":2969,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":2217},{"text":2972,"type":773}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":799,"content":2974},[2975],{"type":769,"content":2976},[2977,2985,2987,2994],{"text":2978,"type":773,"marks":2979},"Roadwork",[2980,2984],{"type":778,"attrs":2981},{"href":2982,"uuid":48,"anchor":48,"custom":2983,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":2217},{"text":2986,"type":773}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2988,"type":773,"marks":2989},"roadwork drills",[2990,2993],{"type":778,"attrs":2991},{"href":2982,"uuid":48,"anchor":48,"custom":2992,"target":782,"linktype":13},{},{"type":2217},{"text":2995,"type":773}," to add to your boxer training.",{"type":786,"attrs":2997,"content":2998},{"level":882},[2999],{"text":3000,"type":773},"Heavy Bag Training",{"type":769,"content":3002},[3003],{"text":3004,"type":773},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":796,"content":3006},[3007,3013,3019],{"type":799,"content":3008},[3009],{"type":769,"content":3010},[3011],{"text":3012,"type":773},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":799,"content":3014},[3015],{"type":769,"content":3016},[3017],{"text":3018,"type":773},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":799,"content":3020},[3021],{"type":769,"content":3022},[3023],{"text":3024,"type":773},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":786,"attrs":3026,"content":3027},{"level":882},[3028],{"text":3029,"type":773},"Recovery",{"type":769,"content":3031},[3032,3034,3042],{"text":3033,"type":773},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":3035,"type":773,"marks":3036},"interview with FightCamp Trainer Coach PJ",[3037,3041],{"type":778,"attrs":3038},{"href":3039,"uuid":48,"anchor":48,"custom":3040,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":2217},{"text":3043,"type":773},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":769,"content":3045},[3046],{"text":3047,"type":773},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":786,"attrs":3049,"content":3050},{"level":788},[3051],{"text":3052,"type":773},"Talk and Train Like a Fighter",{"type":769,"content":3054},[3055,3056,3062],{"text":2109,"type":773},{"text":1615,"type":773,"marks":3057},[3058,3061],{"type":778,"attrs":3059},{"href":2114,"uuid":48,"anchor":48,"custom":3060,"target":782,"linktype":13},{},{"type":2217},{"text":3063,"type":773}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":769,"content":3065},[3066],{"text":2407,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3068,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3073,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3069,"component":118,"meta_info":3070,"meta_title":7,"block_image":3071,"cover_image":3072,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":3077,"title":3078,"plugin":43,"description":3079},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":3081,"alt":3082,"name":7,"focus":7,"title":3082,"filename":3083,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[2138],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":3094,"created_at":3095,"published_at":3096,"updated_at":3097,"id":3098,"uuid":3099,"content":3100,"slug":3262,"full_slug":3263,"sort_by_date":48,"position":3264,"tag_list":3265,"is_startpage":9,"parent_id":1708,"meta_data":48,"group_id":3266,"first_published_at":3096,"release_id":48,"lang":60,"path":2141,"alternates":3267,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":3101,"faqs":3102,"title":3094,"topic":3119,"author":2181,"content":3134,"category":3243,"schedule":3251,"component":1694,"meta_info":3252,"cover_image":3256,"description":3260,"contributors":3261},"52144e3e-d0cf-4037-a459-fad9641f4053",[3103,3107,3111,3115],{"_uid":3104,"answer":3105,"question":3106,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":3108,"answer":3109,"question":3110,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":3112,"answer":3113,"question":3114,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":3116,"answer":3117,"question":3118,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3120,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3132,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3121,"component":39,"meta_info":3129,"block_image":3130,"cover_image":3131,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3122,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3127,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3128,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3123,"component":118,"meta_info":3124,"meta_title":7,"block_image":3125,"cover_image":3126,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":766,"content":3135},[3136,3140,3145,3150,3163,3167,3172,3176,3181,3191,3196,3209,3214,3227,3231,3240],{"type":769,"content":3137},[3138],{"text":3139,"type":773},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":786,"attrs":3141,"content":3142},{"level":788},[3143],{"text":3144,"type":773},"4 Ways To Tire Out Your Opponent",{"type":786,"attrs":3146,"content":3147},{"level":882},[3148],{"text":3149,"type":773},"A Consistent Body Attack",{"type":769,"content":3151},[3152,3154,3161],{"text":3153,"type":773},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":3155,"type":773,"marks":3156},"opponent’s body",[3157],{"type":778,"attrs":3158},{"href":3159,"uuid":48,"anchor":48,"custom":3160,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":3162,"type":773},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":769,"content":3164},[3165],{"text":3166,"type":773},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":786,"attrs":3168,"content":3169},{"level":882},[3170],{"text":3171,"type":773},"Constant Pressure",{"type":769,"content":3173},[3174],{"text":3175,"type":773},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":786,"attrs":3177,"content":3178},{"level":882},[3179],{"text":3180,"type":773},"Cut Off the Ring ",{"type":769,"content":3182},[3183,3189],{"text":3184,"type":773,"marks":3185},"Cutting off the space",[3186],{"type":778,"attrs":3187},{"href":2490,"uuid":48,"anchor":48,"custom":3188,"target":782,"linktype":13},{},{"text":3190,"type":773}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":786,"attrs":3192,"content":3193},{"level":882},[3194],{"text":3195,"type":773},"Attack the Arms",{"type":769,"content":3197},[3198,3200,3207],{"text":3199,"type":773},"This is a favorite trick of ",{"text":3201,"type":773,"marks":3202},"Canelo Alvarez",[3203],{"type":778,"attrs":3204},{"href":3205,"uuid":48,"anchor":48,"custom":3206,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":3208,"type":773}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":786,"attrs":3210,"content":3211},{"level":788},[3212],{"text":3213,"type":773},"Sapping Their Strength",{"type":769,"content":3215},[3216,3218,3225],{"text":3217,"type":773},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":3219,"type":773,"marks":3220},"Mike Tyson",[3221],{"type":778,"attrs":3222},{"href":3223,"uuid":48,"anchor":48,"custom":3224,"target":782,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":3226,"type":773}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":786,"attrs":3228,"content":3229},{"level":788},[3230],{"text":2105,"type":773},{"type":769,"content":3232},[3233,3234,3239],{"text":2109,"type":773},{"text":1615,"type":773,"marks":3235},[3236],{"type":778,"attrs":3237},{"href":2114,"uuid":48,"anchor":48,"custom":3238,"target":782,"linktype":13},{},{"text":2403,"type":773},{"type":769,"content":3241},[3242],{"text":2407,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3244,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3249,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3245,"component":118,"meta_info":3246,"meta_title":7,"block_image":3247,"cover_image":3248,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":3253,"title":3254,"plugin":43,"description":3255},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":3257,"alt":3258,"name":7,"focus":48,"title":3258,"filename":3259,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[2138],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":3269,"created_at":3270,"published_at":3271,"updated_at":3272,"id":3273,"uuid":3274,"content":3275,"slug":3674,"full_slug":3675,"sort_by_date":48,"position":3676,"tag_list":3677,"is_startpage":9,"parent_id":1708,"meta_data":48,"group_id":3678,"first_published_at":3271,"release_id":48,"lang":60,"path":2141,"alternates":3679,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":3276,"faqs":3277,"title":3269,"topic":3286,"author":3301,"content":3302,"category":3655,"schedule":3663,"component":1694,"meta_info":3664,"cover_image":3668,"description":3672,"contributors":3673},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[3278,3282],{"_uid":3279,"answer":3280,"question":3281,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":3283,"answer":3284,"question":3285,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3287,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3299,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3300,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3288,"component":39,"meta_info":3296,"block_image":3297,"cover_image":3298,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3289,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3294,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3295,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3290,"component":118,"meta_info":3291,"meta_title":7,"block_image":3292,"cover_image":3293,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":766,"content":3303},[3304,3309,3323,3337,3342,3346,3351,3355,3393,3397,3402,3406,3410,3415,3419,3424,3438,3442,3462,3467,3471,3475,3533,3538,3542,3546,3572,3585,3590,3594,3598,3625,3629,3634,3638,3642,3652],{"type":786,"attrs":3305,"content":3306},{"level":788},[3307],{"text":3308,"type":773},"How to Stay Motivated to Work Out",{"type":769,"content":3310},[3311,3313,3321],{"text":3312,"type":773},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":3314,"type":773,"marks":3315},"New Year’s Resolutions",[3316,3320],{"type":778,"attrs":3317},{"href":3318,"uuid":48,"anchor":48,"custom":3319,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2217},{"text":3322,"type":773},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":769,"content":3324},[3325,3327,3335],{"text":3326,"type":773},"But what happens if you're looking for motivation to work out in the ",{"text":3328,"type":773,"marks":3329},"middle of summer",[3330,3334],{"type":778,"attrs":3331},{"href":3332,"uuid":48,"anchor":48,"custom":3333,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2217},{"text":3336,"type":773}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":786,"attrs":3338,"content":3339},{"level":788},[3340],{"text":3341,"type":773},"Motivation vs. Determination",{"type":769,"content":3343},[3344],{"text":3345,"type":773},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":786,"attrs":3347,"content":3348},{"level":882},[3349],{"text":3350,"type":773},"Motivation",{"type":769,"content":3352},[3353],{"text":3354,"type":773},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":796,"content":3356},[3357,3363,3369,3375,3381,3387],{"type":799,"content":3358},[3359],{"type":769,"content":3360},[3361],{"text":3362,"type":773},"Movies",{"type":799,"content":3364},[3365],{"type":769,"content":3366},[3367],{"text":3368,"type":773},"Books",{"type":799,"content":3370},[3371],{"type":769,"content":3372},[3373],{"text":3374,"type":773},"Quotes",{"type":799,"content":3376},[3377],{"type":769,"content":3378},[3379],{"text":3380,"type":773},"Speeches",{"type":799,"content":3382},[3383],{"type":769,"content":3384},[3385],{"text":3386,"type":773},"Social media posts",{"type":799,"content":3388},[3389],{"type":769,"content":3390},[3391],{"text":3392,"type":773},"Success stories",{"type":769,"content":3394},[3395],{"text":3396,"type":773},"These are things that essentially make you want to start something, like a workout.",{"type":786,"attrs":3398,"content":3399},{"level":882},[3400],{"text":3401,"type":773},"Determination",{"type":769,"content":3403},[3404],{"text":3405,"type":773},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":769,"content":3407},[3408],{"text":3409,"type":773},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":786,"attrs":3411,"content":3412},{"level":788},[3413],{"text":3414,"type":773},"Finding That Drive",{"type":769,"content":3416},[3417],{"text":3418,"type":773},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":786,"attrs":3420,"content":3421},{"level":882},[3422],{"text":3423,"type":773},"Working Out at Home",{"type":769,"content":3425},[3426,3428,3436],{"text":3427,"type":773},"The wonderful thing about ",{"text":3429,"type":773,"marks":3430},"working out from home",[3431,3435],{"type":778,"attrs":3432},{"href":3433,"uuid":48,"anchor":48,"custom":3434,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2217},{"text":3437,"type":773}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":769,"content":3439},[3440],{"text":3441,"type":773},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":796,"content":3443},[3444,3450,3456],{"type":799,"content":3445},[3446],{"type":769,"content":3447},[3448],{"text":3449,"type":773},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":799,"content":3451},[3452],{"type":769,"content":3453},[3454],{"text":3455,"type":773},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":799,"content":3457},[3458],{"type":769,"content":3459},[3460],{"text":3461,"type":773},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":786,"attrs":3463,"content":3464},{"level":882},[3465],{"text":3466,"type":773},"Staying Committed to Exercising Daily",{"type":769,"content":3468},[3469],{"text":3470,"type":773},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":769,"content":3472},[3473],{"text":3474,"type":773},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":796,"content":3476},[3477,3483,3489,3495,3507,3521],{"type":799,"content":3478},[3479],{"type":769,"content":3480},[3481],{"text":3482,"type":773},"Outdoor walks/hikes in nature",{"type":799,"content":3484},[3485],{"type":769,"content":3486},[3487],{"text":3488,"type":773},"Easy pace swims",{"type":799,"content":3490},[3491],{"type":769,"content":3492},[3493],{"text":3494,"type":773},"Sauna sessions",{"type":799,"content":3496},[3497],{"type":769,"content":3498},[3499],{"text":3500,"type":773,"marks":3501},"Low-intensity yoga",[3502,3506],{"type":778,"attrs":3503},{"href":3504,"uuid":48,"anchor":48,"custom":3505,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2217},{"type":799,"content":3508},[3509],{"type":769,"content":3510},[3511,3519],{"text":3512,"type":773,"marks":3513},"Mobility work",[3514,3518],{"type":778,"attrs":3515},{"href":3516,"uuid":48,"anchor":48,"custom":3517,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2217},{"text":3520,"type":773}," ",{"type":799,"content":3522},[3523],{"type":769,"content":3524},[3525],{"text":3526,"type":773,"marks":3527},"Stretching",[3528,3532],{"type":778,"attrs":3529},{"href":3530,"uuid":48,"anchor":48,"custom":3531,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2217},{"type":786,"attrs":3534,"content":3535},{"level":882},[3536],{"text":3537,"type":773},"Morning Workouts Before Starting the Day",{"type":769,"content":3539},[3540],{"text":3541,"type":773},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":769,"content":3543},[3544],{"text":3545,"type":773},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":796,"content":3547},[3548,3554,3560,3566],{"type":799,"content":3549},[3550],{"type":769,"content":3551},[3552],{"text":3553,"type":773},"Turning off electronics the last hour",{"type":799,"content":3555},[3556],{"type":769,"content":3557},[3558],{"text":3559,"type":773},"Sleeping in a blacked-out environment",{"type":799,"content":3561},[3562],{"type":769,"content":3563},[3564],{"text":3565,"type":773},"Getting to bed at the same time each night",{"type":799,"content":3567},[3568],{"type":769,"content":3569},[3570],{"text":3571,"type":773},"Set out your workout clothes the night before",{"type":769,"content":3573},[3574,3576,3584],{"text":3575,"type":773},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":3577,"type":773,"marks":3578},"H.I.I.T. session",[3579,3583],{"type":778,"attrs":3580},{"href":3581,"uuid":48,"anchor":48,"custom":3582,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2217},{"text":1639,"type":773},{"type":786,"attrs":3586,"content":3587},{"level":882},[3588],{"text":3589,"type":773},"End-of-Day Workouts",{"type":769,"content":3591},[3592],{"text":3593,"type":773},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":769,"content":3595},[3596],{"text":3597,"type":773},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":796,"content":3599},[3600,3613,3619],{"type":799,"content":3601},[3602],{"type":769,"content":3603},[3604,3606,3611],{"text":3605,"type":773},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":3607,"type":773,"marks":3608},"“why” ",[3609],{"type":3610},"italic",{"text":3612,"type":773},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":799,"content":3614},[3615],{"type":769,"content":3616},[3617],{"text":3618,"type":773},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":799,"content":3620},[3621],{"type":769,"content":3622},[3623],{"text":3624,"type":773},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":769,"content":3626},[3627],{"text":3628,"type":773},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":786,"attrs":3630,"content":3631},{"level":788},[3632],{"text":3633,"type":773},"Plan Then Execute",{"type":769,"content":3635},[3636],{"text":3637,"type":773},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":786,"attrs":3639,"content":3640},{"level":788},[3641],{"text":2105,"type":773},{"type":769,"content":3643},[3644,3645,3651],{"text":2109,"type":773},{"text":1615,"type":773,"marks":3646},[3647,3650],{"type":778,"attrs":3648},{"href":2114,"uuid":48,"anchor":48,"custom":3649,"target":782,"linktype":13},{},{"type":2217},{"text":2403,"type":773},{"type":769,"content":3653},[3654],{"text":2407,"type":773},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3656,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3661,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3662,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3657,"component":118,"meta_info":3658,"meta_title":7,"block_image":3659,"cover_image":3660,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":3665,"title":3666,"plugin":43,"description":3667},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":3669,"alt":3670,"name":7,"focus":7,"title":3670,"filename":3671,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[2138],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1694,"created_at":3681,"published_at":3682,"updated_at":3683,"id":3684,"uuid":3685,"content":3686,"slug":1694,"full_slug":3707,"sort_by_date":48,"position":446,"tag_list":3708,"is_startpage":9,"parent_id":3709,"meta_data":48,"group_id":3710,"first_published_at":3711,"release_id":48,"lang":60,"path":7,"alternates":3712,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3687,"component":3688,"meta_info":3689,"custom_content_list":3691},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3690,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3692,3697,3702],{"_uid":3693,"label":3694,"value":3695,"dev_id":3696,"component":773},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3698,"label":3699,"value":3700,"dev_id":3701,"component":773},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3703,"label":3704,"value":3705,"dev_id":3706,"component":773},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353493964]